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    Kataholos: Guidelines for a wholistic happy life
    Kataholos: Guidelines for a wholistic happy life
    Kataholos: Guidelines for a wholistic happy life
    Ebook92 pages1 hour

    Kataholos: Guidelines for a wholistic happy life

    By Michael Quigley

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    About this ebook

    Are you experiencing excess stress, poor physical health, low moods, a lack of purpose and direction? Are you wanting to get more out of your life? In his first book, Michael Quigley outlines the Kataholistic Philosophy, which is to take care of your body, mind, spirit, and emotional and digital health. Today, more than ever, the quality of our days, our health and well-being will be determined by our choices and the way we look at things. Full of practical tips, strategies and with both vision and insight, Michael creates a framework that you can use to take your life forward in every aspect and so create a happier, more purposeful, balanced and fulfilled life.

    LanguageEnglish
    PublisherAustin Macauley
    Release dateNov 30, 2018
    ISBN9780463789438
    Kataholos: Guidelines for a wholistic happy life

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      Book preview

      Kataholos - Michael Quigley

      About the Author

      Image courtesy of James Randolph

      Michael Quigley, BA (Hons) 1st class, MA, PGCE, is a former primary school teacher with extensive experience of teaching, coaching, leading and team membership, coupled with a life-long enduring passion for and interest in fitness, wellbeing, personal formation and fulfilment. This book lays out the Kataholos Philosophy, which aims to enable people to live a wholistic full life in mind, body, spirit, emotional and digital health.

      ***

      Dedication

      This book is for my world family. The entire people of the world, to whom my life is one of service, gratitude and love.

      To my wonderful family, especially my mum, who has always been my number one supporter.

      And to my dear departed friend, Father Peter Robertson – you showed me what a good man was.

      ***

      KATAHOLOS: GUIDELINES FOR A WHOLISTIC HAPPY LIFE 2018

      Published by Austin Macauley at Smashwords

      Copyright 2018 Michael Quigley

      The right of Michael Quigley to be identified as author of this work has been asserted by him in accordance with section 77 and 78 of the

      Copyright, Designs and Patents Act 1988. All Rights Reserved. No reproduction, copy or transmission of this publication may be made without written permission. No paragraph of this publication may be reproduced, copied or transmitted save with the written permission of the publisher, or in accordance with the provisions of the Copyright Act 1956 (as amended). Any person who commits any unauthorised act in relation to this publication may be liable to criminal prosecution and civil claims for damages.

      Smashwords Edition, License Notes

      This ebook is licensed for your personal enjoyment only. This ebook may not be re-sold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please return to Smashwords.com and purchase your own copy. Thank you for respecting the hard work of this author.

      A CIP catalogue record for this title is

      available from the British Library.

      www.austinmacauley.com

      KATAHOLOS: GUIDELINES FOR A WHOLISTIC HAPPY LIFE 2018

      ISBN 9781528905305 (Paperback)

      ISBN 9781528905312 (E-Book)

      Austin Macauley Publishers Ltd

      CGC-33-01, 25 Canada Square

      Canary Wharf, London E14 5LQ

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      Acknowledgement

      I would like to acknowledge the men and women who have helped to bring me to this wonderful place – Mrs Wood and Kevin Treston – wonderful teachers. My parents, Kevin and Kathleen, who always act with integrity. A huge thank you to my very talented brother, Peter, for his fantastic art work both on the cover and throughout the book.

      And to the thousands of books I have read; you have been my loves, my adventures, my teachers, my friends. It is my pleasure to add to your ranks.

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      Table of Content

      Part 1

      The Body

      Tip 1 – Weight Training Is a Must!

      Tip 2 – Do Cardio

      Tip 3 – Measure Your Heart Rate

      Tip 4 – Nutrition

      Tip 5 Flexibility

      Tip 6 Helping Yourself

      Part 2

      The Mind

      Inspiration

      Meditation

      Prayer

      The Whole

      Part 3

      Spiritual Serenity

      Guidelines for a Wholistic, Happy Spirit

      Introduction

      Training Your Spirit

      Unstoppable Spirit

      Negative Energy Spirit

      Aligning Your Spirit

      Accessing ‘The Universal Spirit’

      Part 4

      Digital Health

      Putting Out Positivity

      Making Healthy Choices

      Helping Others

      Thinking and Acting BIG

      Bringing It All Together

      Where Are We? Where Are You?

      Where Have We Come From? Where Have You Come From?

      Where Are We Going? Where Are You Going?

      Part 5

      The Heart

      Ten Wonderful Gifts Your Heart Will Give to You

      Kindness Opportunity

      A Story of Patience

      Patience Opportunity

      A Story of Forgiveness

      Forgiveness Opportunity

      A Story of Generosity

      Generosity Opportunity

      A Story of Giving

      The Giving Opportunity

      A Story of Trust

      The Trust Opportunity

      A Story of Empathy

      The Empathy Opportunity

      A Story of Solidarity

      The Solidarity Opportunity

      A Story of Support

      The Support Opportunity

      A Story of Vulnerability

      The Vulnerability Opportunity

      Epilogue

      A Blessing of Health

      Bonus Materials

      Quantum Wonder – How to Appreciate Everyday Life in a Special Way

      The Kind Voice – A Way to Be Kinder to Yourself

      Loving Kindness Poem

      Final Suggestions

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      Part 1

      The Body

      Here, you will find tips and suggestions to help you in the areas of the body, including fitness and nutrition. These are the principles I have found that work for me in my own life, take whatever you want and make it work for you.

      Tip 1 – Weight Training Is a Must!

      Whether it is using your own body weight, dumbbells, resistance bands or any of the other excellent options, this is my number 1 tip to help your body. I always had broad shoulders but was skinny fat and unsure of my body. Through weight training, I have been able to balance out my body so that it is more in proportion. For example, by building my shoulder and back muscles, my previously large chest is now in proportion to my other muscles and I no longer look like a stick that has swallowed a fridge and got it stuck in his lungs!

      Weight training helps your body to burn more calories after exercise, which is a bonus. Also, I find great satisfaction in learning new exercises, improving my form and being able to lift more weight and for longer. You really do feel a sense of achievement. Bodybuilding to me just means sculpting your body so that it looks the way you want it and weights have helped me to achieve this. I’ve gotten stronger, leaned up and now I’m exploring using body weight exercises to do more advanced techniques like handstands, splits, callisthenics and breakdancing. Seriously, pick up some weights, lift carefully with good form and I guarantee the results will amaze you!

      Make sure you work out your chest, back and legs

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